Olympic Weightlifting Workouts and Training Programs - Catalyst Athletics & Greg Everett. The primary concern women have when it comes to weight training is, “I don’t want to get big or bulky.” We are here to tell you that you won’t! Weight training is important for losing weight, raising your metabolism, strengthening your bones and muscles, and improving your fitness. Workout Routines - Men's Fitness. Exercise Smarter Log workouts, gain insights, and reach your goals. Get started as a free user! Are you a trainer or gym owner?Weight Lifting Workout Routines For The Beginner, Intermediate, And Advanced Trainer. Day Beginner Workout Program. Workout Routines and Programs. Routines for those who are just starting out. More challenging and intense routines Dumbbell routines for the gym and home. Programs to futher body development. Chest; Back; Shoulders; Abs; Arms; Legs; Full Body. The Lifting Rivalry A 3-day training program for you and your friend. Weight training: Improve your muscular fitness. Weight training can help you tone your muscles, improve your appearance and fight age-related muscle loss. The 5 Best Strength Moves for Weight Loss Do this tone-up-all-over strength workout 2–3 times per week, leaving at least a day's rest in between. Use our search options to find the perfect plan that lines up with your goals AND your schedule. We've got over 400 workout plans a. Workouts to help burn off body fat. The Basics To understand some of the basics of setting up a weight training routine, it will be necessary to go over some of the basics. Let's go over some information about how you need to structure your overall program. How Do You Set Up A Routine. How Do You Build Muscle With Weight Training? What is a repetition? How much repetitions should you do? What is a set? What is progressive resistance? How much weight should I increase? Intensity ranges. Weight training to failure. How long should I rest between sets. How long should I rest between workouts. How long should your workouts be? Stretching. Warming up and cooling down. Breathing. Aerobic training. How to set up a routine In a nutshell, you have to know what you want. If you're a beginner looking to tone up and add a bit of muscle, you will have to start with a beginners routine . If you've been weight training for a couple of months and have a pretty good grasp of the exercises, you may need a routine that's a bit more challenging. In this case, you'll need an intermediate weight training routine . On the other hand, if you are an experienced weight trainer looking to try something different, you'll need a specialized routine. It's a matter of finding out what you want and establishing your goals. If you don't know what you want, than you will have to sit down and figure that out. How do you build muscle with weight training? Weight training requires the use of weight bearing equipment such as barbells and dumbbells (free weights), and machines that use cables and pulleys to help lift the weight. You can also use body weight bearing exercises such as chip ups and dips . Do you want to set up a home gym, on a budget, click here for more information . If you are just starting out, I suggest you use a combination of machine and free weight exercises in your program. This will give your body the time it needs to adjust to the different levels of stress that resistance exercise places on your body. As you progress, I suggest you add more free weight exercises. Free weights and compound movements such as squats , bench press , shoulder press , and bent over barbell rows apply a lot of stress on the supporting muscles. These exercises are often called multi jointed exercises because they employ not only the targeted muscle but the supporting muscles as well. By using free weights and compound movements, you will challenge your body to work harder and therefore make improved muscle gains. Adding more free weight exercises will increase the overall intensity of your routine. Added overall power and quality beef added to your frame. Here are examples of compound movements to use in your weight lifting routines: . These are the fundamentals and it's important that you understand them. The article will outline what what's needed to achieve this goal. Back to Top What is a repetition? The movement of lifting the weight up and down in weight training consists of repetitions and sets. One repetition consists of a series of muscle contractions with a weight or movement such as one push up. A series of repetitions is called a set. For example, 1. 0 repetitions of push ups is considered one set. The number of sets performed will depend on your current level of fitness and goals. Beginners can only tolerate a couple of sets per body part. Anymore than one or two sets for a beginner is certainly not recommended as this can be counterproductive. If you are a beginner to weight training, I suggest you design your routine using light weight and higher repetitions. This way, you get a better feel for the weight and an understanding of the exercise. As you progress, your strength and muscle gains will be moderate but what you want to concentrate on is form. This is very important . As a beginner, you want to learn how to perform the exercises with proper form and technique. This will be very important as you progress to the intermediate and advanced stages of weight training. As your form and style improves, you'll want to move to a lower repetition range using heavier weights. Although you will want to keep using the higher repetition range for warm ups. As your training levels advance, you can add more sets to your routine in order to stimulate more growth. For building muscle it is desirable to perform low repetitions using heavy weight. Although this is but one way to increase intenstiy (There are more), heavy weights is still one of the best ways to do this. The amount of repetitions you complete will depend on your goals as well as the routine itself. There really is no magic number of repetitions and one that you will have to figure out as you progress. This is called inner body awareness. You and only you know what your body is capable of and what it prefers. You have to test, and re- test certain combinations of sets, reps, and weights to figure that out. The information in this site can help, but remember, it is only a framework or guideline for you to follow until you customized the information for your own body. You will have to determine your combination of body chemistry, feel, and trial and error to determine what works best for you. What works for one person may not necessarily work another. Back to Top. How many repetitions should I do? Deciding on a repetition range to use will depend on your goals. Do you want to build explosive strength, power, and muscle mass? Perhaps you want to train for speed, strength and a well defined body? Or perhaps you need stamina, and endurance. These points will help you in deciding what repetition range is best for you and your weight lifting routine: 3 to 5 repetitions. To build strength and muscle mass, your repetition range should be between 8 and 1. The heavier you lift, the more strength and mass you will gain. A word of extreme caution. The heavier you lift, the more stress you put on your body. Lifting heavier weights increases the chances of injury. Therefore, the heavier you lift, the more advanced you should be. There is a place for both, high repetitions and low repetitions when it comes to building muscle. Heavy weight lifting requires the proper form, style and inner body awareness. These attributes will not come overnight and should be practised in your beginning stages. Do not be tempted to show off as this will lead to injuries. Back to Top What is a set? A set is the completion of a series of repetitions. Beginners should perform one to two sets per exercise for the first couple of months of a weight lifting routine. This should be sufficient to stimulate increases in muscle size and strength. After a couple of months, you will probably need to add one or two more sets to further stimulate improvements. What is progressive resistance? Two of the most common mistakes people make in their routines are to: 1) Increasing the amount of weight too quickly; And 2) Not increasing the amount of weight to stimulate further improvements These are two different things. Don't let your excitement and enthusiasm get the better of you. If you are not ready to increase the amount of weight, don't try and force it. Increasing the weight before you are ready will lead to poor form. Poor form leads to injuries. Trust me, you don't want injuries. Poor Form + Heavy Weight = Injury Avoid adding weight if you cannot perform the necessary repetitions in the proper form. Use weight that allows you to perform the exercise in proper form and in your target repetition range. For example, If you set a target repetition range for 1. Determining your target workload will take some trial and error. The following notes will help you determine when to increase your weight: . Another option is to increase the number of sets to 3 sets of 1. Another alternative is to cut down on your rest perionds. If you're resting 6. This will increase the overall intenstiy of the exercise. However, if you're goal is building muscle mass and strength, consider increasing the weight. Click here for additional information about progressive resistance . Back to Top How much weight should I increase? Increase the weight by 5% to 1. For example, if you're current workload is 1. In this case, 1. 05 to 1. With this new workload, your repetition range will decrease but strive to get the range back up to 1. Repeat this process of evaluation on a weekly basis using your diary and logs. If you want to build muscle, you have to use heavy weight but the trick is to perform the exercise using proper form. As you improve your form and your strength increases you may add additional weight to further challenge your muscles. Remember that the bigger and stronger you get, the more resistance or intensity you will have to apply to your muscles in order to stimulate further growth. Back to Top Intensity ranges. Intensity ranges from high to low. For our purposes, high intensity training means to train with heavy workloads using low repetitions. However, intensity is basically how hard you challenge your body with each passing workout. Intensity levels can be attained using a variety of techniques, but heavy weight is still one of the common forms of increasing intensity levels. Low to medium intensity training means to train with lower workloads using higher repetition ranges for your fitness purposes. You will need to determine your intensity levels that will correspond to your routine. Intensity levels are dependent on progressive weight training. That means, as you improve from workout to workout, intensity levels increase. This is needed in order to keep getting stronger and building more muscle mass. Increasing intensity levels can be progressive workloads, increased repetition ranges, or faster workout times. Back to Top. Weight training to failure.
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